Basic MMA Moves Step by Step: A Beginner’s Guide

Have you ever watched an MMA fight and been amazed by the speed, power, and technique of the fighters? It can look like a complicated ballet of punches, kicks, takedowns, and submissions. While a professional MMA fight involves a ton of different skills, every single one of those amazing moves is built on a few core, foundational techniques. You don’t learn how to paint a masterpiece before you learn how to hold a brush. It’s the same with MMA.

This article is your first step into the world of mixed martial arts. We’re going to break down some of the most essential moves in the sport. We’ll go step-by-step through the basics of striking, takedowns, and submissions, all in a way that’s easy to understand. This isn’t a substitute for real training with a coach, but it will give you a clear picture of the core mechanics and what you need to focus on if you’re a beginner.

The Foundation: Your Fighting Stance

Before you can throw a punch or attempt a takedown, you have to get into the right position. Your fighting stance is the most important part of MMA. It’s your home base—a position that gives you balance, power, and defense all at once. Without a good stance, you’ll be off-balance and open to attack.

Here’s how to get into a basic fighting stance:

Feet Shoulder-Width Apart: Stand with your feet about shoulder-width apart. This gives you a stable base. If they are too close, you’ll be easy to push over. If they are too far apart, you won’t be able to move quickly.

Non-Dominant Foot Forward: If you’re right-handed, your left foot should be slightly forward. If you’re left-handed, your right foot goes in front. This is your “lead” leg, and it’s what you’ll use to manage distance and to start many of your strikes.

Bend Your Knees: Don’t stand up straight like a statue. Bend your knees a little bit, like you’re ready to jump. This keeps your weight evenly distributed and lets you move in any direction with a small push.

Hands Up, Chin Down: This is your primary defense. Your hands should be up by your face, not hanging by your sides. Your front hand should be a little more forward, and your back hand should be by your chin. Keep your chin tucked down to protect it from punches.

Think of your stance as the beginning of every sentence you speak in a fight. It’s how you communicate your readiness and allows you to react to whatever happens next.

Basic Striking: The One-Two Combo

When you’re ready to throw a punch, the first combination everyone learns is the one-two. This is a fast, powerful combo that uses your front and back hand in a coordinated attack. It’s a fundamental tool for any striker.

The Jab (The “One”)

The jab is your front-hand punch. It’s not a power punch; it’s a fast, snappy punch that you use to measure distance, keep your opponent off-balance, and set up more powerful attacks.

1. Start from Your Stance: Begin with your feet in your fighting stance, your hands up, and your chin tucked.
2. Extend Your Front Hand: Extend your front hand straight out with a quick, snapping motion. Don’t push the punch; snap it out and back as fast as you can.
3. Turn Your Fist: As you throw the punch, turn your fist over so your palm is facing down when you make contact. This helps with alignment and power.
4. Snap It Back: As soon as the punch lands (or misses), bring your hand straight back to your face. Don’t let it linger out there where your opponent can hit you.

The Cross (The “Two”)

The cross is your back-hand punch. This is where the real power comes from, as it uses the momentum of your entire body.

1. Use Momentum from the Jab: From your fighting stance, and right after you throw a jab, you’ll follow up with your back hand.
2. Twist Your Body: Twist your hips and shoulder into the punch to generate power. This is where a lot of the force comes from—your core.
3. Step and Pivot: As you twist, step slightly forward with your back foot and pivot on your heel. This makes the punch more powerful and gives you more reach.
4. Bring the Hand Back: Just like the jab, bring your back hand straight back to your face as quickly as you can.

The one-two combo is a rhythm of a quick jab to find your target, followed by a powerful cross to do some damage.

Basic Takedown: The Double Leg

MMA isn’t just about striking. At some point, you’ll need to know how to get your opponent to the ground. The double leg takedown is a classic wrestling move that every MMA fighter must know. It’s a powerful way to end a striking exchange and begin a grappling match.

1. Change Your Levels: From your fighting stance, don’t just lunge forward. Instead, bend your knees and lower your body. Think about getting your head to the level of your opponent’s chest.
2. Shoot In: Take a big step forward with your lead leg and “shoot” your body in toward your opponent’s legs. The goal is to close the distance quickly.
3. Wrap Your Arms and Drive: Once you’re in, wrap your arms around your opponent’s thighs and drive forward with your head up. You’re using the power of your legs to push them backward and off-balance.
4. Take Them to the Ground: Continue to drive with your legs until your opponent falls to the ground. Once they are down, you can follow them to gain a dominant position.

The double leg is all about being explosive and using your entire body to create forward momentum.

Basic Submission: The Rear Naked Choke

Once you get your opponent to the ground, the fight isn’t over. One of the most effective and common ways to win on the ground is with a submission. The rear naked choke is a favorite among fighters because it’s so powerful and doesn’t require a lot of muscle to finish.

1. Secure Back Mount: The first step is to get behind your opponent in what’s called a back mount. You are on their back, with your legs wrapped around their waist, so they can’t get away.
2. Get Your Arm Under the Chin: Take your front arm (the one closest to their head) and slide it under their chin, reaching over their shoulder.
3. Secure the Lock: Take your other arm and put it over your first arm’s bicep. Your hand should be behind their head. This creates a secure “lock” that will prevent them from escaping.
4. Squeeze and Finish: Take a deep breath and gently squeeze your arms, putting pressure on the arteries on the sides of their neck. This cuts off blood flow to the brain, forcing them to tap out.

It’s extremely important to learn this move with a professional coach. In a real fight, a submission is not about hurting your opponent, it’s about making them “tap out” to signal they can’t continue.

Conclusion: Practice is Everything

The moves we’ve discussed—the one-two combo, the double leg, and the rear naked choke—are just a few of the many building blocks of MMA. But they are crucial. Without a good foundation in these basics, you can’t build a strong game.

Learning these moves correctly, safely, and repeatedly is the key to improving in the sport. It’s about developing muscle memory so that in the heat of a fight, your body knows exactly what to do without you having to think about it.

If you’re interested in learning more, the best thing you can do is find a reputable gym with good coaches. They will teach you the proper technique and, most importantly, how to practice these moves safely.

What do you think is the most challenging part of learning a new martial arts move?